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With Memorial Day right around the corner and the start of many summer BBQs, it’s time to start thinking about simple superswap sides to accompany the delicious burgers we'll be grilling on the barbie along with some weight loss tips to follow. Social eating, especially during the summer does not have to be an open invitation to return to unhealthy eating habits. Every event may seem like an excuse to splurge, but the consequence just might be the worst kind of post-party affliction: a food hangover. The best cure for a food hangover is to prevent the over indulgence in the first place. Have treats and enjoy yourself, and find that happy place of moderation. Here are a few tips on how to take with you to your next party or cookout:  1. Use a small plate What if I told you that your plate has more control over your food than you do? Many studies by Dr. Wansink from Cornell University have shown that people are relying on environmental cues to signal fullness instead of listening to their bodies. For example, many people use visual cues from an empty plate to signify satiety. If given a larger plate, most people subconsciously put about 30% more on their plate. Depending on the food, this can be a 150 calories difference per serving. Over the course of the year, 150 calories more per day is a 15-pound weight gain all else equal. And this is just one meal a day using a larger plate. Using a small plate reduces your calories without making your feel like you are depriving yourself. The How TO: • Completely fill a small plate (8-10") • Enjoy your meal! • Do not go back for seconds  2. Healthy Start & Wait Filling up your first plate with fruit and veggies first does two things (1) it makes you feel healthy and carries the healthy eating momentum and (2) it fills you up so that you aren’t starving and can then make healthier choices when looking down the buffet. The second part is to wait. It takes time for your brain to tell your stomach that you ate. The How TO: • When you first arrive at a party, locate the fruits and vegetables • Fill one small plate (8-10”) and enjoy as you are socializing • Wait 30 minutes before you select any other food choices • Follow the Rule of 3’s below  3. Rule of 3’s The more food choices you are given, the more you tend to eat. This has been shown in many experiments and you can see this with direct observation. And just think of all the people at the last buffet you went to. Everyone wants to try a little bit of everything. Those little bites add up! By purposefully giving yourself fewer options, you will naturally eat less. And because you get to pick those options, you don’t feel deprived! The How TO:
 4. Get Moving! If you know you are going to a party and are going to be eating more, make sure you get some exercise in. Exercising not only burns calories, but it increases your metabolism so you burn more fat even when sedentary. Exercise can also be a great way to skip the distraction to eat and nibble before dinner is ready if you go for a pre-dinner walk with a friend. The How TO:
 5. Alcohol Matching Alcoholic beverages are very calorically dense and can raise your blood sugar quite fast, leading quickly to weight gain. By alcohol matching, you can pace yourself and save a couple hundred to thousand calories while still feeling part of the party! Also by drinking more water, you ensure that you stay well hydrated (especially if out in the sun). Dehydration can also mimic hunger so make sure you water up – more on this another week. The How TO: • For every drink you have, match it with a water/seltzer before you other another drink • Set a drink limit prior to each party/social gathering  6. Party’s Over & so is the Eating! One day of overeating isn’t the cause of your weight gain. Instead, it is the day in and day out choice to overeat or to eat foods that aren’t healthy. Instead of eating party leftovers for the next week until the next party, pack up doggy bags for all your guests and return to your regular eating patter the next day. The How TO: • Eating "poorly" one day is not the reason you gain weight after a holiday or social gathering • It is important to return to you usual healthy routine at your next meal Bonus: If you are hosting the party, here are some ideas of ways to make the BBQ more healthy! Typical burger sides: chips, fries, creamy coleslaw salad, pasta salad, buttery corn on the cob, etc. We. can. do. better. I've got a roundup of the BEST burger sides for your Memorial Day Cookout. The Superswap goal is to make veggies half of most meals. These sides are an easy & tasty way to meet your veggie quota... 8 simple superswap sides for your next burger: 1. Kale Chips This is where healthy + fun meet. These chips are not only crunchy and salty, but provide skin-glowing vitamin A & energy-enhancing iron. Click >>>HERE <<< for the recipe. 2. Veggie Dippers AKA: The superswap name for cut-up veggies. Try cut up raw zucchini, cherry tomatoes, cucumber, snap peas, summer squash, broccoli, carrots, peppers, cauliflower, or blanched asparagus. Pair with your favorite CRAP-free salad dressing like this cashew ranch dressing. 3. Jicama Triangles w/chili powder & lime Jicama (pronounced: hick-a-ma) is a root veggie that is 90% water, which means it’s low cal & filling. It’s a fun cracker stand-in. Light, crisp & delicious. Love! How to: Peel 1 jicama and trim it to the shape of a square block. Using a mandoline, cut the jicama into 1/8-inch slices and cut each diagonally into triangles. In a large bowl, toss jicama with sea salt & lime. Place on a platter and top with chili powder. 4. Zucchini Wedges How to: Preheat the broiler. Line a baking sheet with aluminum foil. In a small bowl, stir together 1/4 cup parmesan cheese, 1 tsp italian herb seasoning, sea salt, and pepper. In a large bowl, toss 2 zucchinis, quartered lengthwise, with 2 tsp extra virgin olive oil and place on the baking sheet. Sprinkle with the cheese mixture and broil for about 8 minutes, until tender & golden. 5. Crunchy Cabbage Salad This salad drops calorie-laden mayo for vinegar. Research suggests this superfood condiment keeps food in your stomach longer, so you'll naturally feel more satisfied. Using vinegar can help you cut 200 calories per day without thinking about it. Aim for 1 to 2 Tbs daily. Click >>>HERE<<< for the recipe. 6. Green Bean & Carrot Fries These veggie fries have 5x fewer calories than regular fries (70 calories per cup vs 350 calories per cup). Click >>>HERE <<< for the recipe. 7. Grilled Vegetable Salad Click >>>HERE<<< for the recipe. 8. Grilled Romaine Wedge Salad Click >>>HERE<<< for the recipe. Still looking for more memorial day recipes? Look no further! I have your whole menu planned out ;) Homework:
Have a happy Memorial Day everyone!!
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